So, you wanna know how I train? I'm going to give you the breakdown of how I train today and then discuss some different things that you could to maximize your training for your specific goals.
The last time that I did a post about what I'm doing, I was still doing leg days. That has changed. I want to do them, but I have noticed that I simply was not recovering for my runs and ultimately that's what is important to me right now. I do like body weight squatting just to keep flexibility but let's be real, that's not building glutes or quads.
There has also been this little thing called life that keeps happening, so I'll tell you my plan versus what has actually been happening and how I plan to change that so that I can hopefully make Boston Marathon qualifying time at my marathon.
My Training Plan:
- I warm up every lift with 5 min treadmill run (I like to sweat and I feel it gets my heart rate up)
- This week was 18 miles as you know but I alternate long runs with long, long runs so next weekend I will "only" do 14 and then the following week will be 20 miles ( in my hometown of Shelby which I'm actually really excited about to run in the country)
- I warm up this day also with burn outs on pushups
Tuesday-Back and Abs with 5 miles of alternating sprinting
Wednesday-Mid week longer tempo run (typically 8 miles but bumping up to 10 this week)
Thursday-Biceps and Triceps
- My biceps grow like weeds so I do about 30 min of this and then add in some shoulders for the second time
As you can see, I only run 4 days out of the week. I feel I'm atypical on this, but I want to conserve muscle mass. To help with this, I also take BCAA's before and after runs (okay, normally after because I have the memory of a 5 year old). I take the tablets not the powder because I'm really weird about liquids.
For the past few weeks, one of those lifts have been nonexistent, taking 2 rest days, my long runs have happened on Mondays, and I have been doing 3 miles on Fridays vs 5 miles. Yesterday I was not 'mad' at myself but I know I can do better, and I really want to give this my all. Marathon training is just a lot of time as we all know and I keep giving that excuse when I sleep until 7 like every day. If I want it, I'm going to have to put in the work so that's what you'll see from me for the next 7 weeks.
I like the way that I have my split. I run on Tuesdays, Wednesdays, Fridays, Sundays and I lift on Mondays, Tuesdays, Thursdays. I know this routine like the back of my hand so there is no excuse. I don't write out lifts for myself and here is why. I know lifting really well at this point. I feel I waist more time when I have a plan than if I say "Okay, I'm going to lift for 1 hour" or "I'm going to do 5 supersets" If I'm having to look back and forth on my phone for what I planned then I'll inevitably end up answering text messages, emails, you get the picture...
I also don't listen to music. I'm moving all over the place, and if I don't like a song then I wanna change it and it just wastes time and energy I could be expending in my precious hour there. I don't rest (unless I'm doing huge lifts like squats or deadlifts). I believe in HIIT weight training essentially. However, the supersets that I do will not burn me out. They just always keep me moving. So, if I'm doing back and abs. I do one back exercise supersetted with an ab exercise.
Okay, now to the part that can help you tailor your own training.
If you are a first time lifter then no matter your reps or sets, if you are lifting as heavy as you can then you are going to get what I like to call "Beginner Gains." You will probably recognize changes you have never seen your body do, and it's pretty sweet.
What is lifting heavy you ask?
If you get to the end of your set and you aren't struggling, then you need to go up in weight. On squats I'm like shaking to get to the top. On biceps, I feel like they may pop off. Don't injure yourself of course but you know your body and you know if you could be lifting more. If you are squatting with just the bar for 3 easy sets of 15, then you are going to get nowhere.
These are a few things that you may be interested in.
If you want to build mass, then your rep range should be between 8-10 for each set.
If you are wanting to "tone up", I normally would say aim for 10-12 reps.
- Toning up is actually not a thing. You are either gaining muscle, maintaining muscle, losing muscle, gaining fat, losing fat. Normally though, toning up means losing fat and gaining lean muscle
If you are wanting to just maintain muscle but get a good calorie burn and sweat then aim for 12-15 reps.
- This is what I do as I am perfectly content with the way that my upper body looks.
I actually don't believe in an excessive bulk. I think that many people use this as an excuse to gain excessive fat and then they lean back out andddddd they look the same or may have gained a few pounds of muscle. You can only realistically gain about a pound of muscle per month (unless of course you are having outside assistance). I believe in a lean bulk where you still treat your body right, you eat according to macros with a caloric surplus. If you are eating a caloric deficit and trying to gain muscle though, that is going to be a hard mix. However, many just starting out say they want to gain lean muscle and lose fat and ultimately if they just lose fat, there is lean muscle under there, they just didn't know they had it. No one is going to lean out and just be a blob.
There are so so so many different routes and fitness programs that you can do. There are ample amount of different lifts that you can do. There are so many different marathon training, triathlon training and HIIT training that you can do. I simply sharing what works for me and as usual, consult your doctor before you go taking my advice and breaking yourself in half ;)
With love and training,